Comparing Nutrients in 7 ounces Microwaved Potatoes Skin with Salt VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	9.03% 262kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.83% 1.87g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	28.7% 11g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.7% 30.4mg	38% 34.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	147% 11.8mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.2% 163mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin with Salt VS Frozen French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Potatoes Skin with Salt versus 7 oz of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved Potatoes Skin with Salt vs Frozen French Fried Potatoes:

• 7 ounces of Microwaved Potatoes Skin with Salt have 1.6 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Frozen French Fried Potatoes provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• Both Microwaved Potatoes Skin with Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved Potatoes Skin with Salt vs Frozen French Fried Potatoes:

• 7 ounces of Microwaved Potatoes Skin with Salt have 5.1 times more Calcium, 9.5 times more Copper, 9.6 times more Iron, 1.8 times more Magnesium, 6.2 times more Manganese, 1.6 times more Potassium, 11 times more Sodium and 1.5 times more Zinc than Frozen French Fried Potatoes.
• Both Microwaved Potatoes Skin with Salt and Frozen French Fried Potatoes contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Potatoes Skin with Salt have 2.9 times more Fiber and 2 times more Protein than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 46.6 times more Fat and 36.2 times more Saturated Fat than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Frozen French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Microwaved Potatoes Skin with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.